Another 4 Week Block of Awesomeness begins Monday August 16!

Below you’ll find the breakdown of each day’s programming and how the program flows from week to week.

Week 1 Day 1, Week 2 Day 6, Week 3 Day 5, Week 4 Day 4
Skill:  Balance
Strength:  Power
Energy System Development (ESD): Aerobic

We’ll return to the 2×4’s and gymnastic rings to work on balance, from a standing position as well as supporting the body off the ground on our hands during the day’s Skill work.   Full snatches return to the programming and will be found in this day’s Strength work.  A moderate duration, moderate intensity conditioning piece will finish off this day.

Week 1 Day 2, Week 2 Day 1, Week 3 Day 6, Week 4 Day 5
Skill:  Reaction
Strength:  Speed Strength, Maximal
ESD:  Aerobic

Hand eye coordination practice is the name of the game for today’s Skill work.  Rotational medball work, upper body vertical pulling, and back squats fill out the day’s Strength work.  A moderate duration, moderate intensity conditioning piece will finish off this day.

Week 1 Day 3, Week 2 Day 2, Week 3 Day 1, Week 4 Day 6
Skill:  Balance
Strength:  Power, Maximal
ESD:  Aerobic

Handstand pushups return to our programming and will be superset with some single arm hanging in this session’s Skill work.  It’s all about the posterior chain (hamstrings, glutes, low back) in today’s Strength!  We’ll hit the barbell for some powerful power cleans and then crank up the time-under-tension with some partner Nordic curls.  A shorter duration, moderate intensity conditioning session with relatively heavier weighted movements conclude the day’s training.

Week 1 Day 4, Week 2 Day 3, Week 3 Day 2, Week 4 Day 1
Skill:  Agility
Strength:  Maximal
ESD:  Alactic

We’ll be learning how to control our bodies as they move through space at high speeds more safely and effectively in today’s Skill work.  Ring dips and front squats are the day’s Strength focus.  We’ll be kicking up the intensity super high with the battle ropes.  Really short bursts of max effort with loads of recovery in today’s conditioning.  Dive deep into your nervous system and learn how to produce POWER!

Week 1 Day 5, Week 2 Day 4, Week 3 Day 3, Week 4 Day 2
Skill:  Reaction
Strength:  Speed, Speed Strength, Maximal
ESD: Glycolytic

Who doesn’t like a good ole’ game of catch and throw?  Grab a partner and two tennis balls and challenge your hand eye coordination in part 1 of today’s Skill work.  Part 2 focuses on single leg deceleration, immensely important for anyone playing a field or court sport on the weekends or anyone interested in avoiding catastrophic ankle, knee, or hip injuries.  Rotational pulling work and single leg bending work makes up today’s Strength.  ALERT!  Today’s ESD will be suffering session.  Learn how to boost your engine’s power output and your mind’s fortitude in today’s conditioning effort.

Week 1 Day 6, Week 2 Day 5, Week 3 Day 4, Week 4 Day 3
Skill:  NONE
Strength: Power, Maximal
ESD:  Aerobic

Today’s conditioning effort will be the longest of the week (20 minutes or higher).  That’s why the Skill work is missing from this day.  We return back to some weightlifting and calisthenics in our Strength work, dialing in technique on our cleans with muscle clean work, followed by clean and jerks superset with towel pull-ups (don’t worry, towels will be provided!). Hooray!

Really excited for this block of programming!  Let’s have a great four weeks!